Ok, so I am a little new to tri-training. I have up’d my bike mileage a little and everything feels good except for the fact that my feet go numb after an hour or so while I am in the aero position. Is this normal? Is there anything I can do to prevent this? I don’t have any knee pain or anything else, just my feet go numb. Oh, and my lower back gets a little tight after a while too. Any thoughts?
Have you been fit on your bike? What you are experiencing (back pain and foot issues) can routinely come from improper fit on the bike - the first thing a good fit looks at is your cleat position on your shoes versus your pedals, then works it’s way up and out to the bars.
You may also look at getting some better insoles for the shoes - sometimes the cheap insoles that come with the majority of cycling shoes will force your foot either to the inside or the outside on your pedal stroke, causing numbness eventually…
Just a thought.
I haven’t been fitted and was thinking about getting it done. But now that you have said those are issues with improper fit then I definitely will get fitted. I have some cheap shoes(probably the only thing not upgraded) and I don’t think there is any cushion in them. I guess I prolly need to get new ones?
Make sure the shoes fit properly, and the insoles can make a huge difference…
I think getting a proper fit is essential…best dollars you can spend. You’ll be amazed at how much better you feel on the bike, and how much more power/speed you can generate.
Check around with some other folks about who does bike fitting in your area - some shops are better suited to do TT/Tri fits than others, while some shops are better at doing racing fits versus touring fits…really depends on what your intent is on your bike…
Are you wearing socks? If so, maybe a thinner pair would help. Or go sockless (eeewwwww).
This is cycling 101 stuff. If you have three straps on your shoes, do the middle one first. Make it snug, but not tight. Next, do the top one, again snug, but not tight. Last, do the bottom one nearest your toes. Before you do it, spread your toes inside your shoe as wide as you can (like OJ Simpson trying to make the glove not fit). Make your toes take up as much space in the “toe box” as you can before you snug the bottom strap.
Your feet swell during rides. These steps will help. Watch the pro cyclists. They’re all reaching down and tightening their shoes as they approach the final kilometers of a race. They don’t snug their shoes up tight until the very end of the race when they plan to crank out max power.
I haven’t been fitted and was thinking about getting it done. But now that you have said those are issues with improper fit then I definitely will get fitted. I have some cheap shoes(probably the only thing not upgraded) and I don’t think there is any cushion in them. I guess I prolly need to get new ones?
Getting the fit is always a good call. On the shoes I doubt it’s the “cushion” in them that’s the problem. My guess (as others have posted) is that either your shoes are too tight or if they are really cheap shoes the sole/cleat might be pushing on your foot.
I have the same problem but my it is really only my big toe. Doe the type of pedal you have make a difference? I use shimano spd clip-ins. I have been thinking of changing to the look style. Would that be better?
I never even thought of the shoes getting tight because of my feet swelling…I will try to keep the shoes a little loose next time and see if that is it. I don’t wear socks when I ride because I won’t put them on when i leave T1. Thanks for the help!!
Number one reason for numb feet = no wedges.
I know some of you won’t believe me. That’s OK. Note I am not saying the only reason but it is most common reason.
Where is the pressure located? In other words where does it start?
Here is a link to help http://www.bikefit.com/s-13-road-bikes.aspx#Feet
Here is a video of Dan talking wedges http://www.youtube.com/watch?v=c3wNkihuv4I
Here is an article from Dan talking wedges http://www.bikefit.com/t-TheCleatWedge.aspx
Happy Pedals
E-mail or call us if you do not find any relief
Ok, so I am a little new to tri-training. I have up’d my bike mileage a little and everything feels good except for the fact that my feet go numb after an hour or so while I am in the aero position. Is this normal? Is there anything I can do to prevent this? I don’t have any knee pain or anything else, just my feet go numb. Oh, and my lower back gets a little tight after a while too. Any thoughts?
Your seat is too high.
I sometimes get hot foot after about an hour on the road but only with my right foot. Stopping, taking the shoe off and massaging my sole gets it back OK and I can then pedal for hours without an issue. Plus only happens some times. Even with the new shimanos that are canted to the outside and use the boa closure system although less frequently with them.
I had the same problem, one foot big toe. I talked to a few people, got the same answers that were posted here about fit and shoes (all good advice).
But someone also told me to stop ‘stompin’ on the pedals, focus on a more consistent turnover. I think they had a point, it was always late in the long ride that I was tired and started smashing the pedals.
I dont suffer from a numb toe any more.
good luck
Having a similar problem here. Usually my right foot go numb after about 2hrs on the bike. So far this happened twice this year and both times I was riding outside. I have done close to 2hours on my rollers without noticing this issue. I have been cycling with the same setup for over 2years and no problem. Not sure if I need new shoes or the cool temperature outside. It takes about 15 min for my foot to feel normal again. This is driving me crazy and not sure why it seems to happen outside only. Not sure if I should look into new shoes, check my fit, my peddling or it is just a temperature issue.
This is cycling 101 stuff. If you have three straps on your shoes, do the middle one first. Make it snug, but not tight. Next, do the top one, again snug, but not tight. Last, do the bottom one nearest your toes. Before you do it, spread your toes inside your shoe as wide as you can (like OJ Simpson trying to make the glove not fit). Make your toes take up as much space in the “toe box” as you can before you snug the bottom strap.
Your feet swell during rides. These steps will help. Watch the pro cyclists. They’re all reaching down and tightening their shoes as they approach the final kilometers of a race. They don’t snug their shoes up tight until the very end of the race when they plan to crank out max power.
That’s funny! This is so the exact opposite from what I do. Make the bottom strap “barely snug” and then never touch it again for the life of the shoes. Yank the top one snug, nearly to the point of tight (I agree with playing with this one during rides). Then, arch your foot and point your toes down to make your foot as “tall” as possible in the shoe and pull the middle strap snug, but not tight. That middle strap always turns out to be the tourniquet for my feet if it’s anywhere near tight.
This is probably one of those things where the infinite combinations of shoes versus feet will always yield a baffling number of solutions. I say play with all three straps until you find the right combo for your feet and your shoes. 